05.04.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E90s: Clean

– 10 Sets of 1

* Increase each round so last set is a max for the day

WOD

TEAMS OF 2

WEAR A BELT! ! !

Metcon (Time)

– 100 DUAL KB SWINGS

– 80 DUAL KB CLEANS

– 60 DUAL KB OH LUNGE

– 400m BUDDY SPRINT

Rx @20kg KB / 30lb DB

Rx+ @24kg KB / 16kg KB